Cold, wintry weather has a way of slowing us down. You may notice that it's harder to get moving in the morning, or that your energy levels dip earlier in the day. Perhaps you find yourself spending more time on the couch, less motivated to get outside, or feeling a bit heavier, physically or emotionally.

If this sounds familiar, you are not alone. Shorter days, colder temperatures, and reduced sunlight naturally affect our bodies and nervous systems, especially as we age. What we often call the “winter blues” is not a personal failing. It is a seasonal response. And the good news is that small, supportive shifts can make a meaningful difference.

Winter Through an Ayurvedic Lens: Understanding Seasonal Heaviness

In Ayurveda, winter is considered a Kapha season, with Vata qualities underneath. In everyday terms, this means winter tends to bring:

• Cold and dryness

• Heaviness and stiffness in the body

• Slower digestion and metabolism

• Lower motivation and energy

• A natural pull toward rest and hibernation

These qualities can be grounding, but when they build up, they may leave us feeling sluggish, withdrawn, or low in mood. From both an Ayurvedic and modern nervous system perspective, winter asks us to balance rest with gentle stimulation. This happens not by pushing harder, but by moving and breathing in supportive ways.

Why the Winter Blues Affect Mood and Energy

For some people, seasonal changes are more pronounced. Reduced daylight can influence our internal rhythms, including sleep patterns and the hormones that affect mood and alertness. You may notice:

• Feeling more tired, even after a full night’s sleep

• Less motivation or enthusiasm

• Increased cravings for comfort foods

• A tendency to withdraw socially

Seasonal Affective Disorder (SAD) is one end of this spectrum, but many people experience milder seasonal mood shifts without meeting clinical criteria. According to the National Institute of Mental Health, reduced daylight during winter can affect circadian rhythms and mood regulation. Life stress, caregiving demands, health changes, and aging bodies can amplify these effects.

Yoga and mindful movement won’t “fix” winter, but they can help regulate the nervous system, restore rhythm, and gently lift energy in ways that feel supportive rather than depleting.

Important note: If you or someone you love experiences persistent or debilitating depression, please consult a qualified healthcare provider. Yoga and lifestyle practices are supportive tools, not a substitute for medical care.

Gentle Ways to Support Mood and Energy During Winter

Here are six simple, accessible practices that can help you feel more connected, steady, and energized this winter.

1. Create Gentle Daily Rhythms

Winter can disrupt sleep and wake cycles. Rather than focusing on exact bedtimes, aim for consistency. Going to bed and waking up around the same time each day helps regulate your nervous system and supports better sleep quality.

A steady rhythm, especially in the morning, can set the tone for your entire day.

2. Stay Connected, Even in Small Ways

Social connection is a powerful mood regulator. A phone call, a short visit, a shared meal, or even a brief Zoom check-in can lift your spirits.

Having something to look forward to, no matter how small, can counter the isolating feel of winter days.

3. Get Outside for Light, Movement, and Circulation

Exposure to natural light is one of the simplest ways to support mood and energy. If the weather allows, a short walk outdoors, especially midday, can help:

• Improve circulation

• Support vitamin D levels

• Refresh the mind

• Ease joint stiffness

Even a few minutes makes a difference. If it is too cold, sitting near a bright window can still be beneficial.

4. Practice Gratitude to Support Emotional Balance

Gratitude does not mean ignoring what is hard. It simply invites awareness of what is also present. Noticing small moments, warm tea, a kind message, a quiet breath, can soften heaviness and build resilience over time.

You might try naming one or two things each evening that brought a sense of ease or comfort.

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5. Make Space for Stillness and Breath

A few minutes of meditation or quiet breathing, morning or evening, can help calm the mind and regulate the nervous system.

There is nothing to achieve. Simply allowing the breath to move naturally, without effort, can be deeply settling, especially during darker months when the nervous system may feel overstimulated or fatigued.

6. Gentle Yoga Practices to Lift Energy and Calm Your Nervous System

Your yoga practice can be a powerful ally in winter when it is approached gently.

• Chest opening poses, such as supported Cobra, a chair-based backbend, or a wall-supported heart opener, can feel uplifting.

• Mild inversions, like Downward Facing Dog at the wall or chair, or Legs Up the Wall, may help rebalance energy.

• Restorative poses, including Child’s Pose with support, Side-Lying Savasana, or a reclined rest with bolsters, calm the nervous system and ease fatigue.

Choose what feels nourishing for your body. Short, consistent practices are often more supportive than longer, more demanding ones in winter.

A Gentle Invitation

Winter is not something to fight. It is something to move through with care. By honoring the season and adopting supportive habits, you can meet winter with greater steadiness, warmth, and ease.

If you are looking for a short, gentle yoga sequence to lift your spirits, I invite you to explore Yoga for the Winter Doldrums, a simple practice designed to support energy and calm during the colder months.

Be well!

published 1/2022; updated 1/11/26

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Wisdom Tree Yoga’s goal is to share the transformative benefits of yoga with real people living with real-life challenges. We welcome students of all levels, offering a safe, supportive environment that is inclusive, accessible, compassionate, and joyful. Join me, follow me, and stay in touch with me by clicking HERE.